Gain or Lose Weight for Football

Most coaches will set a goal weight for each player, depending on position group, body type and workload. The easy part is setting the goal. The hard part is knowing how to achieve it.

BY KATHERINE HARMER, RDN, FUELING TEENS

1Make a Plan. Find out how many calories you burn in a day and create a plan for your eating schedule. Eat about 200-500 calories less per day and continue to plan in regular exercise. Don’t expect quick weight loss. Plan to lose no more than 1/2 pound -1 pound per week.

Plan in 3 meals and 1-3 snacks throughout the day. You’ll want your meals to be around 500-1,000 calories each and your snacks to be around 100-300 calories each.

2Be Smart At Meal Times. In order to get the nutrients and the calories you need to fuel your body, you’ll want to appropriately eat enough of the main food groups. At meal times you should fill 1/3 of your plate with carbohydrates, 1/3 of your plate with lean proteins, and the last 1/3 with vegetables.

If you do this you will fill up nutrient-rich foods that are low in calories but high in fiber.

3Do Not Restrict Carbohydrates. Do not cut carbs -- carbohydrates are the best fuel source for athletes. If athletes decrease their intake of carbohydrates they can feel more fatigued and have less energy during exercise. Carbohydrates come from grains, fruit, starchy vegetables, and dairy products. Choose mostly whole-grains instead of white breads/pastas/crackers. Limit desserts, candy, treats, and other sugary foods and beverages.

■ High school

4Stay Hydrated. Make sure you are drinking an appropriate amount of water throughout the day. Water can help you curb some cravings and can help you to feel full faster during meals. Plus, as an athlete it is important to stay well hydrated so you aren’t feeling fatigued and light-headed on the field.

Decrease your intake of soda, juice, and other sugary beverages. If you like drinking sweet things, try substituting lemon water or a green smoothie.

5Identify Your Problem Behaviors Think through your eating behaviors to find areas for improvement. Trying to change everything about your eating habits can be overwhelming all at once. Set a realistic goal this week and just choose 1-2 things you can work on, like decreasing soda or packing a lunch instead of going out to eat. Start small to build the habit and then slowly work up from there.

Taken High school athletes should not try to quickly gain weight, but

instead have a nutrition plan to build muscle over time.

X Make an appropriate nutrition plan.

If your goal is to get bigger you have to do it in the right way with a plan for proper nutrition and training. Speak to your coach/parents/trainer/doctor first and set appropriate goals for growth. X Focus on short term athletic goals and how they affect long term health goals.

Quality sports nutrition and strength and conditioning programs can optimize body composition while limiting the health consequences that come with excess weight gain. X Do not try any restrictive diets or extreme health trends.

Eat enough protein (but not too much), stay within your recommended calorie level, resistance train regularly, avoid performance enhancing drugs, and don’t try to gain more than 1 pound per week. Monitor your body composition regularly, if possible. X Be patient and it will be worth it.

You’ll gain weight over time and it will be mostly muscle instead of fat. You’ll be faster, stronger, and have more endurance, while excess fat gained quickly would bring the opposite effects.